Wednesday, November 19, 2008

The 300 Workout Program

For the past several weeks I've been following the 300 workout in my own routine with great results. The 300 workout was published a while back in men's health and it was supposedly used to help the actors from the movie 300 get in shape.

The way this workout goes is that you'll do a total of 300 reps from 6 different exercises. And rather then increasing the weights or the number of reps that you do each time, like with a typical workout program, you keep the weights and volume the same and strive to do the workout faster and faster, beating your personal best time.

This is a great change of pace from regular bodybuilding type of workouts and it will build up your muscular endurance, increase your work capacity, and help provide some unique muscle stimulation.

When you do the exercises for the 300 workout you simply do as many reps as you can, rest briefly, and repeat until you get a total of 50 reps. So you may do 5 sets of 10 reps, 2 sets of 25 reps or any combination of sets and reps. All that matters is that you perform 50 total reps.

Generally, you'll be able to do about 20 reps on your first set and then have to drop down to a few sets of 10 reps to make up the 50 reps per exercise.

As you get in better shape you'll be able to do more reps per set and take shorter rest periods between sets to help speed up your workout time.

When doing just the 300 workout I usually do it every second day, or about 3 times per week.

Right now what I'm doing is going back to a more "normal" weight training workout routine (i.e. chest one day, back the next, legs the next, etc...) and then before I repeat the workout cycle I'm adding in the 300 workout.

I want to keep it in my routine because it is a great program for building up your muscular endurance, work capacity, and also making you more "athletic" because of the fast pace, the box jumps, etc.

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About Me

I got started working out when I was 12 years old. In 1990 my dad gave me a home gym for Christmas, it was a York 2001 machine and a York barbell and dumbbell set. From that point on I was hooked on working out.
During high school I worked out consistently and I would read every bodybuilding and fitness magazine that I could get my hands on. I’d get bodybuilding and exercise books from the library. I would record every bodybuilding contest that was on television and watch them over and over again. I was obsessed with learning as much about bodybuilding, exercise and nutrition as I could. While in my last year of high school I entered my first Bodybuilding contest, The 1995 Newfoundland Provincials, I was 17 years old at the time. Since then I have competed almost every year in bodybuilding competitions.

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